{"id":9237,"date":"2021-09-19T23:27:09","date_gmt":"2021-09-20T06:27:09","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=9237"},"modified":"2021-09-19T23:27:09","modified_gmt":"2021-09-20T06:27:09","slug":"2021-09-19","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2021\/09\/19\/2021-09-19\/","title":{"rendered":"2021-09-19"},"content":{"rendered":"<p>Warm up<\/p>\n<p>40 shoulder rotations w\/ band<br \/>\n10 bird dogs each arm<br \/>\n20 scapulas push-ups<\/p>\n<p>WOD<\/p>\n<p>23 min AMRAP<br \/>\n9 db thrusters (20#)<br \/>\n10 lunges (20# db per arm)<br \/>\n9 db bent over rows ( 30# db per arm)<br \/>\n20 sit-ups \/ hip extensions (alt rounds)<\/p>\n<p>Total: 6 rounds + 19 reps<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm up 40 shoulder rotations w\/ band 10 bird dogs each arm 20 scapulas push-ups WOD 23 min AMRAP 9 db thrusters (20#) 10 lunges (20# db per arm) 9 db bent over rows ( 30# db per arm) 20 sit-ups \/ hip extensions (alt rounds) Total: 6 rounds + &#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[10,4,16],"class_list":["post-9237","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-abs","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/9237","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/comments?post=9237"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/9237\/revisions"}],"predecessor-version":[{"id":9238,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/9237\/revisions\/9238"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=9237"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=9237"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=9237"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}